Muscle training in women

From my experience as a teacher trainer and aerobics teacher trainers came to the conclusion that young women have panic weights or machines that make them a woman physicist builders

Nothing farther from reality, the women developed less muscle than men because testosterone levels are far below these, testosterone contributes to muscle development, which is why many builders are injected hormones of this type to achieve greater development muscular

In addition to such muscles have to do a high calorie diet and consume too much protein and carbohydrates

Teenage girls who start a training plan or consume muscle testosterone (which produces large hormonal disorders in those athletes who use it) or make a high calorie diet, or consume too much protein, and thus consume anabolic can not stay quiet develop huge masses musculares.Distinto is for women athletes to enhance athletic performance should increase their muscle strength as much as possible.

Another myth is that when a plan fails to do muscle training increases muscle weight and everything is transformed into fat, as this is not the slightest scientific support when we fail to do weights, the muscle that reduces its size and not to continue training, the muscle fibers are no longer stimulated by the law of supercompensation incentives, and the problem only happen if we just do weights and physical activity and continue drinking the same amount of calories, obviously if we'd spent exercising more calories consumed more in the diet, the problem is that by failing to make a muscle training is finished, are finished to stop exercising and eating as if followed by.

What kind of weight should be used by women who wish to increase your muscle mass but if you want to tone your muscles?

Generally the high loads produced greater muscle development to small loads, but if the loads are too small, the incentive is so insignificant it is not produced any muscle toning

Once elected to exercise the muscle groups advised

3 or 4 sets per muscle group at least

20 to 25 repetitions for each set

The weight should be leading to repeat No. 25 without too much effort but it cost me to get there, do 25 repetitions without any effort is tantamount to wasting time in the gym

The speed of implementation must be dynamic, not too fast nor too slow

Breathing should be expired if I force and inspiration in the eccentric phase of the exercise, eg if I do leg extensions on the machine when cuadripces extend the legs over the air and when I flex air

Should we eat or not eat before exercise?

It is likely that many people do not have clear whether or not to eat before you exercise and what is advisable to eat more so in the case. Some argue that is a must eat food prior to exercise, others say it would be preferable to have an empty stomach. What would you recommend then?

The answer is yes, most experts say should be eating. In the blog VitaminG, transcribed the words of a nutrition specialist and professor of American gymnastics, Fred DeVito, who says that it is very important to have eaten before exercise: "It is not recommended to exercise on an empty stomach," he says.

"I've seen people dizzy, dizzy, or even people who can no longer continue after the first fifteen minutes of an intense class, and in almost all cases, these people had not eaten before going to class," he adds.

So, you should eat, but then the next question would be: what to eat? Basically, something light, not to exceed 200 calories. "A good snack would be a combination of complex carbohydrates and proteins, and also provide the energy necessary and fair."

In this group then you can choose between yogurt, apples, nutrition bars, oats, cocoa and butter. " Another point to consider, according to DeVito, is that what one chooses to eat before exercise is easily digestible, it could be counterproductive to feeling tired and complicate the exercise.


Women Fitness,Weight Loss,Women Health

Benefits of aerobic exercise

It's always good to remember the benefits of aerobic training, to give you an extra boost to continue with your exercise or, if they still do not do it, start doing so. Consider then some of the highlights in this regard:

* The regular aerobic exercise decreases the risk of developing cardiovascular disease and increases life expectancy. As is the resistance, do cardio is one of the best things you can do for the sake of your heart, without doubt, the most important muscle of all.

* The vigorous aerobic activity has also been shown to be beneficial in reducing the risk of cancer.

* It has also been found to be of great assistance to strengthen the immune system and improve the defenses.

* In addition, the cardio exercise is great for lifting the mood, improve mood and feel more lively and energetic. Therefore, it is also useful to prevent or counter, the tables of depression.

* Finally, it can be a tool to combat the problems of insomnia since it is known that those who engaged in regular aerobic exercise is easier to sleep at night, while enhancing the quantity and quality.



Women Fitness,Weight Loss,Women Health

Get in shape with Curves, the first fitness center exclusively for women

September surely is the month that the search for a gym shooting comes as a result almost impossible to find a place where you not only get in shape but to breathe a pleasant and peaceful atmosphere free from daily stress. It may be only a reflection rooted in the female psyche, but the fact is that more women prefer to stay away from fads cherished by 'musculitos' to spend the day lifting weights. Well then, for those that still do not know, there is a paradise like this. It's called Curves and it is the first fitness center for women only.

Designed and adapted for all ages, Curves offers a different training schedule and completely personalized. For example, with a team of professionals responsible for the comprehensive monitoring of the client, as well as opening the possibility that each prepare a schedule that best suits you. Although undoubtedly the most characteristic of center-Curves, there are more than 150 in Spain, is an original and effective method developed with specific machines that act on the most contentious points of the anatomy of women in short sessions of 30 minutes. All this without iron bars, dead weights or machines threatening.

Women Fitness,Weight Loss,Women Health

Beginner Running Workout

The 30/30 Plan

Here's a simple 30/30 plan to get you going, featuring 30 minutes of exercise for the first 30 days. It is a routine similar to one that Chuck Cornett, a coach from Orange Park, Florida, uses with beginning runners.

Walk out the door and go 15 minutes in one direction, turn around, and return 15 minutes to where you started: 30 minutes total.

For the first 10 minutes of your workout, it is obligatory that you walk: No running!

For the last 5 minutes of your workout, it is obligatory that you walk: Again, no running!

During the middle 15 minutes of the workout, you are free to jog or run--as long as you do so easily and do not push yourself.

Here's how to run during those middle 15 minutes: Jog for 30 seconds, walk until you are recovered, jog 30 seconds again. Jog, walk. Jog, walk. Jog, walk.

Once comfortable jogging and walking, adapt a 30/30 pattern: jogging 30 seconds, walking 30 seconds, etc.

Follow this 30/30 pattern for 30 days. If you train continuously (every day), you can complete this stage in a month. If you train only every other day, it will take you two months. Do what your body tells you. Everyone is different in their ability to adapt to exercise. When you're beginning, it is better to do too little than too much.

If you continue this 30/30 routine for 30 days, you will finish the month able to cover between one and two miles walking and jogging. You are now ready to progress to the next stage of your training as a beginning runner.

Women Fitness,Weight Loss,Women Health